Black Bean Beef and Vegetable Stir-Fry
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This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 307 |
| pro | 22 g |
| total fat | 16 g |
| sat. fat | 4 g |
| carb | 20 g |
| fibre | 2 g |
| chol | 40 mg |
| sodium | 409 mg |
| potassium | 739 mg |
| % RDI: | - |
| calcium | 5 |
| iron | 18 |
| vit A | 21 |
| vit C | 193 |
| folate | 20 |
Ground beef mixed with black bean sauce makes this a savoury, slightly peppery main course. Serve over steamed white rice.
Ingredients
- 12 oz beef flank marinating steak, thinly sliced across the grain
- 1/2 tsp pepper
- 1 cup sodium-reduced beef broth
- 3 tbsp black bean sauce
- 1 tbsp cornstarch
- 2 tbsp vegetable oil
- 2 cloves garlic, minced
- 1 tbsp minced gingerroot
- 2 cups broccoli florets
- 2 sweet orange peppers, cut into chunks
- 1 white onion, cut into chunks
- 1 tsp sesame oil
Preparation
Sprinkle beef with pepper. In bowl, whisk together broth, black bean sauce and cornstarch. Set aside.
In wok or skillet, heat half of the oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add remaining oil to wok; stir-fry garlic and ginger for 30 seconds. Add broccoli, peppers and onion; stir-fry for 2 minutes. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add black bean mixture; stir-fry until slightly thickened, about 3 minutes. Drizzle with sesame oil.
More black bean recipes:
In wok or skillet, heat half of the oil over medium-high heat; stir-fry beef until browned but still pink inside, about 3 minutes. Transfer to plate.
Add remaining oil to wok; stir-fry garlic and ginger for 30 seconds. Add broccoli, peppers and onion; stir-fry for 2 minutes. Cover and steam for 2 minutes.
Return beef and any accumulated juices to wok. Add black bean mixture; stir-fry until slightly thickened, about 3 minutes. Drizzle with sesame oil.
More black bean recipes:
- Black Bean Drumsticks
- Black Bean Beef and Asparagus
- Black Bean Soup
- Black Bean Quesadillas
- Chicken with Black Bean Sauce
Additional information : Tip: If flank steak is unavailable, use beef tenderloin or pork.
Source : Canadian Living Magazine: October 2009
- Keywords : Main Course; Dinner; Stir Fry; Steak; Broccoli; Red pepper; Chinese;
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